804 Time to blow up USP/PES

[804]

Yesterday I went to the downtown area ymca.

Chest/ biceps:

Inclined db press:
50x20
70x15
70x15
70x15

Hammer strength decline machine (plate machine):
70x20
90x15
90x15
115x12
125x9

Straight/flat hammer strength press machine (plate):
90x10
90x10
100x8
100x8

Standing hammer curls
30x15
30x15
35x12
40x10

Seated high curls:
25x15
25x15
30x12
30x10

Seated cable pulldown flyes:
25x12
25x12
25x12

Seated cable low flyes:
25x12
25x12
25x12

Did some pullups and face pulls with some random stretches as well.

In the outer banks this weekend. Ill be making a stop at my favorite gym to get in some workouts. If any of you guys ever vacation here try out outerbanks sports club. Supurb quality fitness center.

 

[wasme]

Another solid day! Do you try different gyms on a regular basis?

 

[TheMovement]

Now you know you didn't touch those pullups!

 

[804]

Another solid day! Do you try different gyms on a regular basis?

yeah man, just the 3 ymca's around town. They all have different equipment. But this weekend I'm in the outer banks, NC. When I'm down here I use the sports club because the y doesn't support outside area memberships.

Now you know you didn't touch those pullups!

Oh but I did. Doc said they're fine to do if I use proper grip. I just started off kinda slow incorporating lat pull downs first. But thanks for the concern..

 

[TheMovement]

Good man, long as theres no setbacks idc, you missed a good touch up day today though

 

[804]

SO this past weekend I had a great workouts Sat/Sun at the sports club down in the outer banks. Unfortunately, Sunday night thru yesterday I had an awful stomach bug. Had barely enough strength to walk the past few days.. Nonetheless, I hope to be back in the gym today. Kinda down.. my physique was at the best its ever been. how bad could 3 days really hurt me?

 

[TheMovement]

It better not hurt ya

 

[804]

Back in the saddle again!!! Had a great lift today! Felt slightly deflated, oh well.

Back/ Biceps:

Cable close grip rows:
180x15
200x12
220x10
240x7

Cable High rows (upper back - with wide grip):
140x12
140x12
160x10
160x10

Lying dumbbell pullovers:
90x13
100x11
100x10

Lat pulldown machine:
140x15
160x12
180x8

Barbell Meadows rows (found a new way to anchor the opposite end with less problems):
90x10
90x10
90x10

Seated alternating hammer curls (elbows strictly pointed at floor):
35x12
35x12
40x10
40x10

Seated cable high curls:
25x15
25x15
30x11
30x12
35x10

"cobb" curls - Concentration curls with the inside of the dumbell twisting up at the end of rep - intense peak pump):
25x10ea
25x10ea
25x10ea
25x10ea
25x10ea

 

[LiveToLift]

Back in the saddle? Good way to express it brosef. Haha

I hate the deflated feeling I get while cutting. It's been keeping me from going all out on a cut so far this summer. I'm due for a good shredding though.

 

[804]

Been really busy the past few days. Luckily, the food poisoning issue/ stomach bug didn't slow me down very much. I am still making progress. I'm out of ketosis right now because I had moderate carbs all week up until Friday... But my weight and physique have maintained well. I will be hitting Ketosis hard, one more time to really get those last few shreds going now that my body has been reset from all of the carbs.

Friday's Chest workout:

Incline barbell press Warmup:
135x15
135x15
135x15

Decline Barbell bench
135x15
185x10
185x8

Decline DB bench:
90x10
90x9

Seated cable pulldown flyes:
25x15
25x15
30x12
30x12
35x9

Seated cable low raise flyes:
20x15
25x15
25x15
30x10
30x10

Peck deck:
190x10
190x10
190x10

It was actually a pretty awful workout as far as the numbers go. I was kind of weak from a lack of sleep on thursday night. chest was actually sore on saturday, though. Also, tried the watermelon BCAA+ sample that came with my IC deal. It wasn't my favorite. Although, The OEProtein was amazing (Choc).

 

[bolt10]

I am sure things will get back rolling nicely once you get back at this. I hate when outside influences (for you the stomach problems recently) creep in and ruin progress, but if things had been going great before that it shouldn't be too big a set back. It is a nice long game we play with these lifting and physique improving endeavors.

 

[804]

Saturday's Shoulders/ Traps lift:

Arnold seated DB press:
25x20
35x20
45x15
55x12

SUPERSET1:

Side raise machine:
140x10
140x10
140x10

Leaned forward Incline front delt raises: (Leaning forward on an incline bench ~45deg - straight bar frontal raise: this hits the front delts nice)
45x12
45x12
45x12
45x12

SUPERSET2:

Leaned back seated incline frontal raises(45 deg, ez bar with underhand grip)
50x10
50x10
50x10
50x10

Cable upright rows:
65x12
72.5x10
80x9

Dumbbell shrugs:
100x15
100x15
100x15

Behind back smith machine shrugs:
225x12
225x12
225x12

Overhead smith machine shrugs:
135x10
135x10

Seated overhead cable flyes:
20x15
20x15
25x12
25x12

Face pulls:
35x15
35x15
42.5x12
42.5x12
50x10
25x20 burnout

 

[804]

I am sure things will get back rolling nicely once you get back at this. I hate when outside influences (for you the stomach problems recently) creep in and ruin progress, but if things had been going great before that it shouldn't be too big a set back. It is a nice long game we play with these lifting and physique improving endeavors.

Yeah brotha! All we can do is get back in the groove and bust arse that much harder! Thanks!

 

[804]

By the way, I wanted to add this:

I got the quest bar sample pack with all of the flavors. I have been pleasantly surprised that I like almost every flavor so far. The only one I didn't care for as much was the strawberry cheesecake. Other than that I've liked all that I've tried. Still dreading the mixed berry - which is the only flavor I'm worried about. We will see soon enough.

So far my flavor top 5 are: (Not including the cravings PB cups - which are obviously the best - especially frozen)
1. CCCD
2. Chocolate peanut butter
3. Cinnamon roll
4. PB&J
5. Chocolate brownie/ Banana nut muffin (TIE)

 

[breezy11]

Been really busy the past few days. Luckily, the food poisoning issue/ stomach bug didn't slow me down very much. I am still making progress. I'm out of ketosis right now because I had moderate carbs all week up until Friday... But my weight and physique have maintained well. I will be hitting Ketosis hard, one more time to really get those last few shreds going now that my body has been reset from all of the carbs.

Friday's Chest workout:

Incline barbell press Warmup:
135x15
135x15
135x15

Decline Barbell bench
135x15
185x10
185x8

Decline DB bench:
90x10
90x9

Seated cable pulldown flyes:
25x15
25x15
30x12
30x12
35x9

Seated cable low raise flyes:
20x15
25x15
25x15
30x10
30x10

Peck deck:
190x10
190x10
190x10

It was actually a pretty awful workout as far as the numbers go. I was kind of weak from a lack of sleep on thursday night. chest was actually sore on saturday, though. Also, tried the watermelon BCAA+ sample that came with my IC deal. It wasn't my favorite. Although, The OEProtein was amazing (Choc).

Great to see you back at it brother! I had a little setback with sickness recently as well. I'm surprised that you weren't a fan of the watermelon flavor; I'm obsessed with it. Awesome to hear that you liked the protein though!

By the way, I wanted to add this:

I got the quest bar sample pack with all of the flavors. I have been pleasantly surprised that I like almost every flavor so far. The only one I didn't care for as much was the strawberry cheesecake. Other than that I've liked all that I've tried. Still dreading the mixed berry - which is the only flavor I'm worried about. We will see soon enough.

So far my flavor top 5 are: (Not including the cravings PB cups - which are obviously the best - especially frozen)
1. CCCD
2. Chocolate peanut butter
3. Cinnamon roll
4. PB&J
5. Chocolate brownie/ Banana nut muffin (TIE)

Yeah man, there isn't a flavor that I dislike. I love the mixed berry, but have seen a couple people that didn't think it was that great. Chocolate PB is actually towards the bottom of my list.

 

[804]

Great to see you back at it brother! I had a little setback with sickness recently as well. I'm surprised that you weren't a fan of the watermelon flavor; I'm obsessed with it. Awesome to hear that you liked the protein though!



Yeah man, there isn't a flavor that I dislike. I love the mixed berry, but have seen a couple people that didn't think it was that great. Chocolate PB is actually towards the bottom of my list.

Yeah man, Team USPlabs killed it with that protein! I love it!

Also, I wouldn't be surprised if I do like mixed berry - just doesn't sound very enticing.

 

[804]

SUNDAY FUNDAY - High volume/ High intensity Legs/ core

20 min warmup - basketball

GMCP's (combination crossfit like combination GoodMorning to hang Clean to overhead Press and back)(Super high speed but strict with form):
95x8 - already pouring sweat
65x15
75x12
75x12
85x10
- really need to work on my hang cleans to get the numbers where they should be on this one

Front Squats:
95x15
115x15
135x12
155x10

Leg Press:
478x20
478x12
478x17
478x15

Hamstring curls:
130x15
130x15
130x15
130x15

3-(3 set) ab workouts to finish up.

Nice way to get the sweat pouring on a Sunday

 

[804]

Had a great chest day today. Also, I just weighed in at 202 soaking wet post dinner and post shower. Not tooo bad. I would assume I'd be at about 197 upon waking... we'll see tomorrow. That would be -22.5 overall! Really focusing on keeping my strength, and its working out well.

Chest/ Triceps

Incline DB press:
60x20
75x15
80x13
90x11

Seated cable pulldown flyes:
25x15
30x13
30x12
35x9

Seated cable low flyes:
25x12
25x12
30x11
30x10

Seated overhead DB tricep extensions:
90x14
100x10
100x10
100x10

Peck Deck:
190x12
190x12
205x10
205x10

One arm iso-flat DB press:
70x12ea
75x10ea
80x7ea

Skull crushers (w/ ez bar):
75x15
85x15
95x11
105x9

Straight bar triceps pulldowns (very explosive, slow negative)
35x41
42.5x34
50x26

Dip machine:
170x15
190x12
210x9.5

 

[wasme]

No one can question your dedication to this sport.. volume personified.

 

[804]

No one can question your dedication to this sport.. volume personified.

Thanks Bro! When people ask why... I say its not even my favorite hobby anymore- its my lifestyle! Live it everyday!

 

[wasme]

Thanks Bro! When people ask why... I say its not even my favorite hobby anymore- its my lifestyle! Live it everyday!

My family and friends say I am obsessed and that that is bad. Obsessed with being the best I can be? I balance my family, friends, work and 'living longer' ... where is the obsession?

 

[804]

06-04-2013

Today was pretty great. Weighed in at 198 this morning. Had a meltdown late last night when I couldn't fall asleep so I polished off a quest bar to fill my stomach. Slept like a baby. So today I tried a new PWO/ Intra combo. 2 scoops conquer + 1 scoop hemavol for preworkout, and 1.5 scoops MBCAA+ Blue razz with the Blue razz OEPowder I got with my Insider package. The pre workout was okay. Didn't really kick in til about halfway through the workout.. But, the Intra combo was amazing! I was sweating like a pig... Especially when I hit the HIIT at the end of my workout. Props to USPlabs for another great product. I would Highly recommend the combo as the flavors obviously go well together!

Back/ Biceps/ HIIT

Barbell close grip rows (standing with bar in corner, using a V-grip from the cable row machine):
90x15
135x12
160x10
170x8

Lat pulldown machine:
140x18
140x16
140x15

Seated Cable high rows (with wide EZ bar attachment):
140x12
140x12
140x12
140x12

Lying DB pullovers:
90x15
100x11
100x10
100x10

SUPERSET 1:

Barbell rows with rope grip (Underhand grip - these are awesome, they make your back feel like its getting exponentially wider):
90x12
135x9
135x8

Seated inclined curls:
35x12
35x12
35x12

SUPERSET 2:

Meadows barbell row (one arm - in to out)(stood a little farther away this time to really get that outside rip):
45x15
45x15
45x15

Heavy cross body hammer curls (forced reps):
60x8ea
60x8ea
60x8ea
DROPSET: 70x5ea - 55x6ea - 40x8ea - 30x10ea

Seated High curls:
20x15
20x15
25x15
25x15

Inner twist concentration curls (cobb curls):
25x12ea
25x12ea
25x12ea

HIIT - Bike 15 min (1min : 1min intervals)

 

[804]

06-05-2013

Had a nice workout today, had to try those snatch grip high pulls! They were extremely brutal due to yesterdays back/ bi workout.. Nonetheless, a nice variation that I will try to incorporate more often.

Snatch grip high pulls: (TheMovement was helping me out with some form issues on these.)
135x6
135x8
155x7

DB seated shoulder press:
60x15
70x12
80x8
90x5

SUPERSET 1:

Leaned forward straight bar front delt raises:
45x10
45x10
45x10

Side raise machine:
140x10
140x10
140x10

SUPERSET 2:

Seated incline underhand grip frontal raises (with EZ bar):
45x12
55x10
65x8

Bent over DB reverse flyes:
15x15
20x10
20x10

SUPERSET 3:

Barbell close grip shrugs: (12" between hands)
225x15
225x15
275x12
295x10 - then 10 more about 1 min later due to a challenge from my lifting partner

hanging sideways side DB raises:
20x15
20x15
20x15

Seated cable overhead flyes:
20x12
20x12
25x10

DB shrugs:
100x15
100x15
100x15
100x15

Cable face pulls:
35x15
35x15
42.5x12
42.5x12
50x10
25x21 - failure

 

[wasme]

...beast mode

 

[804]

...beast mode

Thanks brother!

 

[TheMovement]

Man cant wait until all this cut is over, Legs tomorrow?

 

[804]

Man cant wait until all this cut is over, Legs tomorrow?

I do miss eating more when bulking, but I love chiseling away the fat to see what I really put on all winter! Yes to legs tomorrow, Heavy deadlifts and jefferson squats are a must.

 

[Distilled Water]

I do miss eating more when bulking, but I love chiseling away the fat to see what I really put on all winter! Yes to legs tomorrow, Heavy deadlifts and jefferson squats are a must.

Heard that. Bulking is fun, so is getting diced. I'm actually welcoming the hungry feeling with this cut

 

[804]

06-06-2013

Thought the elbow issue was fixed.. but somehow I slept on it funny last night and it rolled over again(minor)... Anyways, I didn't let it bother my leg day.

Legs/ Lower back

Box squats (sit back ~ 90deg)
135x15
185x12
205x10
225x9

Front squats:
135x15
175x12
185x10

Goodmornings (standing on plates ~2" raised up - Made it much more difficult to touch the bar to the ground):
185x13
185x12
205x12

Leg press:
478x15
568x12
658x10
748x8

Hanging leg planks (hold knees up with 35lb plate in lap)
24sec
25sec
25sec

Hamstring curl machine:
130x15
130x15
130x15
130x15

 

[bolt10]

My elbow is acting up this week....so I know your pain (literally I guess). Nice leg workout.

 

[804]

My elbow is acting up this week....so I know your pain (literally I guess). Nice leg workout.

Thanks brother! Fortunately, between these posts I just got it to roll back to normal in the shower

Take care of yours!

 

[wasme]

Heard that. Bulking is fun, so is getting diced. I'm actually welcoming the hungry feeling with this cut

DW.. if you haven't done so you gotta try dipping a cinnamon bun quest bar in coffee... blew my mind! (you had told me to try PBJ that way)

- sorry for the hijack 804

 

[Distilled Water]

DW.. if you haven't done so you gotta try dipping a cinnamon bun quest bar in coffee... blew my mind! (you had told me to try PBJ that way)

- sorry for the hijack 804

Nope but I know what I'll be doing for meal #2, 2maro! Thanks boss

 

[804]

06-07-2013


Had a great workout today - about a 1 hour chest session at the downtown gym. Arm was feeling alot better. Weighed in today at 196.7. I'm really starting to notice vascularity throughout my body now.

Chest:

Inclined DB press:
70x15
75x13
75x12

Hammer strength decline: (weight per side)
115x12
115x12
125x10
125x8

Hammer strength flat press:

WIDE grip:
90x10
90x10
90x8

CLOSE grip:
45x20
45x20
45x20

Seated cable pulldown flyes:
25x15
25x15
30x12
30x11

Seated cable low raise flyes:
20x15
20x15
25x12
25x10

various single set exercises for tri's and abs <10 min worth.

 

[LiveToLift]

06-07-2013


Had a great workout today - about a 1 hour chest session at the downtown gym. Arm was feeling alot better. Weighed in today at 196.7. I'm really starting to notice vascularity throughout my body now.

Chest:

Inclined DB press:
70x15
75x13
75x12

Hammer strength decline: (weight per side)
115x12
115x12
125x10
125x8

Hammer strength flat press:

WIDE grip:
90x10
90x10
90x8

CLOSE grip:
45x20
45x20
45x20

Seated cable pulldown flyes:
25x15
25x15
30x12
30x11

Seated cable low raise flyes:
20x15
20x15
25x12
25x10

various single set exercises for tri's and abs <10 min worth.

Nice work sir. Good to hear that arm is improving.

 

[breezy11]

06-07-2013


Had a great workout today - about a 1 hour chest session at the downtown gym. Arm was feeling alot better. Weighed in today at 196.7. I'm really starting to notice vascularity throughout my body now.

Chest:

Inclined DB press:
70x15
75x13
75x12

Hammer strength decline: (weight per side)
115x12
115x12
125x10
125x8

Hammer strength flat press:

WIDE grip:
90x10
90x10
90x8

CLOSE grip:
45x20
45x20
45x20

Seated cable pulldown flyes:
25x15
25x15
30x12
30x11

Seated cable low raise flyes:
20x15
20x15
25x12
25x10

various single set exercises for tri's and abs <10 min worth.

Solid chest work brother! Sorry to hear that the elbow was acting up again, but glad it's showing improvement.

 

[804]

Thanks bros!

 

[804]

06-09-2013

Had to work on Saturday, so I ended up having a rest day. Woke up again this morning with the issue in my elbow... Starting back up again unfortunately. Anyways I did some legs and High intensity stuff today.

Warmup 20 min basketball

10 min HIIT (5 min jump rope with 30 slow downs)(5 min modified burpees - pushup to pullup)

Front squats (with box behind @ about 20" high - past 90 deg by a longshot):
95x20
95x20
135x12
185x9

Cleans (really want to start doing these more - I'm a total newbie at these with heavier weight):
95x13
95x12
135x8
135x7

Goodmornings (standing on plates - 2" deficit... as tall as I am, It felt like my head was below my knees at the bottom of the rep)
135x20
135x20
135x20
135x20

Smith machine Hip thrusters (laid back on swiss ball hold top with max glute contraction for 3 sec):
135x10
135x11
135x10
135x10

Some light abs/ biceps

Total workout was like an hour and fifteen min. Was drenched in sweat.

 

[TheMovement]

HIP THRUSTERS!!!!

 

[804]

06-10-2013

Today was supposed to be the end of my 2 month cut! But, I'm continuing through Friday. I will post Progress pics on Friday (Bloated from my re-feed today). I'm really happy with where I'm at, but the increases in vascularity are keeping my focus and drive at a maximum.

Chest/ triceps:

Band chest stretchers (Thanks to Breezy's J.Meadows video)

Inclined DB press (45 deg):
55x20
75x15
90x10
100x6 (first attempt in a LONG time - tied my PR)

Flat DB Iso-press (one DB other arm stabilizing)
70x13ea
75x11ea
80x10ea
80x9ea

Seated Cable Pulldown flyes:
25x15
30x12
35x9
35x8

Seated cable low flyes:
25x15
25x15
30x12
30x10

Incline barbell bench (Race to 100):
95x32
95x30
95x28
95x15 (5 extra reps because I couldnt finish in 3 sets -__-)

SUPERSET:

Peck deck:
175x12
175x12
205x10
205x10

Dip machine:
150x20
190x15
210x12
225x10

Various Tricep burnouts

 

[breezy11]

Great work brother. Are you referring to the band "feeling the chest tip" or "over and backs"? Either way, glad you like them.

Look forward to seeing how your hard work has paid off bud!

 

[Distilled Water]

Look forward to the progress pcs man. You've been working your butt off

 

[804]

Great work brother. Are you referring to the band "feeling the chest tip" or "over and backs"? Either way, glad you like them.

Look forward to seeing how your hard work has paid off bud!

Thanks bro! I'm talking about the tip ones!

Look forward to the progress pcs man. You've been working your butt off

Thanks for the support bro!

 

[LiveToLift]

Finally!!! There will be pics! Resubbed!

 

[804]

06-11-2013

Didn't have time to post last night. Had a nice Back/Bi session with no elbow issues!

Back/ Biceps:

T-Bar style rows with barbell (we used a 18" long strap attachment with handles on the end - started with neutral grip pulling/ rotating to a palm up grip at the top of the rep)
90x15
115x11
135x7
160x6

Meadows Barbell rows (in - to - out):
90x12ea
90x12ea
115x9ea
125x6ea

SUPERSET 1:

Lat Pulldown:
140x12
140x12
140x12
140x12

Seated High cable rows (With lat pulldown bar - really focused on keeping the elbows high):
100x12
100x12
120x12
120x11

Lying DB pullovers:
80x15
90x12
100x10
100x10

Heavy cross body hammer curls:
60x8
60x8
70x6

Spider curls with ez bar:
75x12
75x12
75x12

Seated cable high curls:
20x15
25x15
30x11
35x7 DROP 25x8 DROP 15x21

SUPERSET 2:

Reverse peck deck with vertical grip (way more difficult)
70x15
70x15
75x15
75x14

One arm Lat pulldown machine:
40x25
60x19
70x15
90x10

Standing Twist up curls (finish with inside end of DB pointing up):
25x12
25x12
25x12
25x11
25x12
25x11

 

[804]

06-12-2013

Today was all over the map. Took my photos, which I will post up tomorrow morning. Proceeded to have a great day and good workout until my elbow gave me the issue again... thankfully at the end of the workout (I think the Cleans and High pulls are irritating it with the explosive torque placed on my elbows - its the second week I've had issues with the elbow, both of which were post highpulls/ cleans).. Anyways.. Since I took my pic this morning, I had a carb crazy re-feed dinner. 3 bowls of cereal, a turkey burger on a panera bagel, a pint of ice cream, and an entire container of mini soft baked cookies... with a brownie on top. Feeling pretty ill right now... Took 2 recompadrols with it, so Starting tomorrow I will be back on my grind - full force.

Shoulders:

Cleans:
115x10
115x9
135x6 (really bad today. it was hard to rotate my elbows under - they were extremely stiff)

Barbell High pulls (explosive):
135x10
155x8
155x8
175x6

Leaned forward straight bar raises (body at 45 deg angle leaning forward - straight bar frontal raise):
45x12
45x12
45x12
45x12
45x12

Arnold DB presses:
40x15
50x9
60x6

SUPERSET:

Seated overhead cable flyes:
25x15
30x10
30x11 (elbow issue started)

Cable upright rows:
50x15
50x15
50x15

Cable face pulls:
30x15
30x15
35x15
35x15
42.5x13


Was going to do some shrugs but the elbow issue killed that.

 

[TheMovement]

Man ppl gna think you used steroids when the pics are posted!

 

[wasme]

Man ppl gna think you used steroids when the pics are posted!

You mean he doesn't? lol kidding

Way to consistently kill it 804...

 

[804]

Man ppl gna think you used steroids when the pics are posted!

Yeah, when I look at the "before" pic I laugh at the fact that I considered myself lean!

You mean he doesn't? lol kidding Way to consistently kill it 804...

Thanks Bro! Sorry about the B's... Its going to be a great series, though!

 

[bean5er]

Awesome work I'm here 804!!

Resubbed for noodz